Marathon Training: Week 14

Since you hit a big goal last week, this week we’ll focus on decreasing the amount of weekly miles to balance it out.

By Alyssa Shaffer

Photograph: Photo by: iStockphoto

Plan developed by Mindy Solkin, owner and head coach of The Running Center in New York City.

Last week you finished your longest run yet, an amazing 20 miles, which means it’s time to start your taper. (Hooray!) From here on out, you’ll focus on decreasing the number of weekly miles until race day. This will ensure that you’ll be standing on that starting line feeling fresh.

Week 14 Training Calendar

Total weekly distance: 26 miles
Monday Off
Tuesday Run 4 miles (80% intensity; you can speak in short words)
Wednesday Off
Thursday Run 8 miles (70% intensity; you can speak in sentences)
Friday Off
Saturday Run 10 miles (75% intensity; you can speak in phrases)
Sunday Run 4 miles (70% intensity; you can speak in sentences)